There’s a Science to the Perfect Sandwich

It may seem like a juvenile topic but how do you build the healthiest sandwich for school lunches and work?  Lets get down to the basics.

  1. Start with a good quality, moderate calorie wheat bread or thin bun. Thomas 100% whole wheat bagel thins have 110 calories and 5 grams of fiber. Pepperidge Farm Deli Flats 100% whole wheat thin rolls have 80 calories in 2 slices with 4 grams of fiber.
  2. Next comes lettuce. Try to use spinach or romaine leaves. Try savoy cabbage. The darker the leaf the more nutrients.
  3. Put condiments, if you need them, between the dark leaves and the meat so your bread doesn’t get soggy.
  4. Finding “healthy” deli meats can be challenging. Many regular grocery brands are loaded with nitrates and sodium. This can cause health issues if eaten regularly. Hormel Natural Choice Deli meats have 450 milligrams of sodium which is lower on the spectrum. Boarshead claims to have no chemical additives like nitrates. You can buy chicken or turkey breast and slice medium-thick pieces at home. Individually bag 3oz portions and mark with the current date. You can then freeze unneeded portions.
  5. Load on the veggies! Tomatoes (top with your dark leaves to keep the bread from getting soggy), green peppers, sweet onions and cucumbers are all delicious options.
  6. I skip cheese because it just boosts the overall calories of the sandwich.

If you want a meatless sandwich, try a whole wheat wrap with hummus and vegetables with spicy salsa or jicama for crunch.

Add a whole piece of fruit or an 8oz 0% Greek yogurt with a bag of veggies plus water or green tea. Now you have a delicious, healthy lunch!

(photo: @2009 Jennifer, Flickr)

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